Stuffed Chili Peppers
Serves 4; 1 stuffed pepper per serving
Vegetable oil spray
4 Anaheim peppers (about 8 ounces)
2 ounces shredded low-fat Monterey Jack cheese
2 ounces nonfat or low-fat ricotta cheese
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/8 teaspoon cayenne
1/8 teaspoon ground cumin
1/8 teaspoon black pepper
1/4 cup all-purpose flour
3 egg whites
Vegetable oil spray
Preheat broiler. Spray a broiling pan with vegetable oil spray. Using a thin, sharp knife, make a small slit near the stem of each pepper so steam will be released.
Place peppers on a broiling pan and broil 3 to 4 inches from the heat for 1 to 2 minutes on each side, or until the skins are blackened. Do not overcook. Place peppers in a plastic bag and seal bag. Let peppers sit for at least 15 minutes, or until cool enough to handle. Using your fingers, paper towels, or a knife, remove the charred skins from peppers. Cut the stem end off and remove membranes and seeds. Rinse peppers in cold water and pat dry with paper towels.
In a small bowl, combine Monterey Jack cheese, ricotta cheese, chili powder, garlic powder, cayenne, cumin, and black pepper. Spoon one-fourth of this mixture through the stem end of a chili pepper. Repeat with remaining filling and peppers. Lightly coat the outside of the peppers with flour and set aside.
With an electric mixer, beat the egg whites in a medium mixing bowl until stiff peaks form. Set aside.
To bake peppers, preheat oven to 350 F and lightly spray a baking sheet with vegetable oil spray. To cook peppers on the stovetop, lightly spray a nonstick griddle with vegetable oil spray. Heat the griddle over medium heat.
Coat the chili peppers with egg whites and place on the baking sheet if baking. Bake, uncovered, for 15 to 20 minutes, until tops are lightly browned. Or cook egg-coated chilies over medium heat for 2 to 3 minutes on each side, until golden brown. Serve hot.
The peppers are best when served right away but can be stuffed and refrigerated up to 3 days, then dipped in flour and coated with egg just before baking.
Cook's Tip:When you use your gas grill or have hot charcoal remaining after your barbecue, throw a few pierced chili peppers (or even bell peppers) on and singe the skins as directed above. Peel as directed, then chop or leave in one piece. Freeze the peppers in airtight plastic bags for up to 8 months. You will have a roasted and peeled pepper at a moment's notice.
Calories: 105
Protein: 10 g
Carbohydrates: 11 g
Total Fat: 3 g
Saturated Fat: 2 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Cholesterol: 8 mg
Sodium: 173 mg
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